In recent weeks I have heard several of my acquaintances talking about intermittent fasting. A few of them have been referring to it as “IF” which is apparently one of the more popular ways of referring to intermittent fasting. Just what is intermittent fasting and is it really as beneficial to our health as everyone seems to think? Most people are using intermittent fasting to help with weight loss. However, is this the only benefit of intermittent fasting or does it have other benefits as well
Intermittent fasting is a broad term that is used to describe a variety of diet plans that involve a pattern of cycling between fasting and eating over a specified period of time. It does not specify what you can eat but rather when you can eat. Intermittent fasting is commonly referred to as an eating pattern rather than a diet.
Traditional fasting was usually linked to health or spiritual benefits. In fact, humans have been fasting for centuries. Fasting that is linked to spiritual reasons is perhaps the most known is Islam. In Islam, fasting is observed for one month every year from the break of dawn to sunset.
There are several ways of doing intermittent fasting here’s 8 of our top picks:
16:8 Fast (Leangains Protocol)
The 16:8 fast is also known as the Leangains protocol, this way of intermittent fasting involves fasting for 16 hours and then eating for 8 hours. This is generally either done daily or almost daily. For example, you may eat all meals within an 8-hour time period like 10am to 5pm (or any other window that you prefer).
20:4 Fast (The Warrior Diet)
This involves fasting for 20 hours and eating within a 4-hour window. For example, you may choose to eat from just 1pm to 5pm. However, this method will probably require at least some experience in intermittent fasting and is not recommended for beginners.
24-Hour Fast (Eat-Stop-Eat)
The 24-hour fast or eat-stop-eat as it is more commonly known involves fasting from lunch to lunch or dinner to dinner. It basically entails fasting for a 24-hour period. Usually this is done 2 or 3 times per week.
5:2 Fast
This version of intermittent fasting has the most scientific support. The 5:2 fasting method involves consuming 500 calories within one day but only on two days per week. All of these calories can be consumed at any time during the day. This can be either as 500 calories in a single meal or spread out throughout the day. On the remaining five days, eating should be as normal.
Alternate Day Fast
As its title suggests, this involves fasting for 24-hours on alternative days. Again, this one is not for beginners. This means either only eating a few hundred calories or not eating anything in the 24-hour window. Many studies that have been conducted on intermittent fasting have used some version of this fast.
Skip Meals When Convenient
This one might suit beginners that are considering giving intermittent fasting a try. It involves simple skipping meals from time to time at your own convenience. Some people might find this variation works more naturally for them than any of the other methods. Basically, you would either just choose to skip breakfast, lunch or dinner on any given day several times per week or every day.
The 12-hour Fast
This version is similar to the 16:8 fast with the exception that the fast will be for 12 hours instead of 16 hours. It is easier to do this fast if the time that you are sleeping is included into the fasting window. In fact, with the 12-hour fast most people will still consume the same amount of calories as they usually do. The 12-hour fast is a good option for beginners as well.
Extended Fasting (36-hours and more)
Beyond the short fasts, there is also the option to do a 36-hour fast as well as extended fasting for 48-hours or more. Those intending to a 48-hour fast might consider taking a multivitamin. Also note that extended fasts are not recommended for beginners.
As it can be seen from above, there are several methods of intermittent fasting. Next, let us look at what exactly are the healing benefits of intermittent fasting:
Healing Benefits:
Aids in Weight Loss
Perhaps the most well known benefit of intermittent fasting is weight loss. By eating meals in a shorter time window you are automatically forced to consume lesser calories. This in effect helps in weight loss. There is also some evidence that suggests that intermittent fasting is helpful in fat burning.
May Help Prevent Cancer
Some animal studies suggest that intermittent fasting may be helpful in preventing cancer. Further research is also being conducted to verify whether intermittent fasting enhances the effect of some chemotherapy drugs.
Enhances Brain Function
Animal studies have revealed that intermittent fasting may boost the processes that are involved in brain function. Besides this, it is thought that intermittent fasting may help to increase levels of a hormone known as brain-derived neurotrophic factor (BDNF). Low levels of BDNF have been linked to depression.
Other benefits of intermittent fasting include lowered blood sugar and insulin levels, a possible increase of growth hormone and even possibly a longer life. There are many other health benefits that are currently being researched to verify the findings.
Give intermittent fasting a try by selecting one of the beginner options above like the 16:8 fast or the 12-hour fast.
Intermittent fasting as mentioned earlier is not a diet it is more of an eating pattern. Besides this, some people even believe it to be a way of life. Experiment with the different fasts until you find one that suits you.
Its Not For Everyone
This said, intermittent fasting is not for everyone. For example, children and those with eating disorders should avoid intermittent fasting. Those with chronic illnesses should also consult with a medical practitioner before trying any of the intermittent fasting methods listed above. For most healthy persons there is no harm in giving intermittent fasting a try.
